PURPOSE

So training is going well.  Planning is forever, it continues to be an activity that will get even more precise as we come closer to our departure date.  Mentally I have hit a hurdle.  With the change of the seasons and a small operation I have found myself out of rhythm. 

I truly believe that a personal rhythm is a massive deference in how you feel about life, how you are progressing with your goals and your mental health in general.  Of course, the weather being a little colder and a little wetter as well has seem to weigh heavily on me.  

My training is good but it has been better.  This darn weather, if it wasn't raining I'd be more motivated.  I start to kick myself for ever slowing the training down.  I start to get negative, restless, and it is even causing me to not sleep.

It has made me think of the reasons I'm doing this hike.  Bringing up a young family, I want to show them an example on a number of levels.  I want to show them a good work ethic, community awareness, and self worth.  I want them to understand that sometimes we need to lean on others and external influences to make life work.  Hopefully they will understand at an earlier age how their own mind work and this will help them to become well rounded happy individuals.

So, I'm a little down.  I acknowledge that, so I went on to BeyondBlues website and had a read and self-assessment on a couple of their checklists.  Its good to know their are some discreet tools out there that we can all use to self check ourselves.  At the end of the day I've got the "Blues" but thats about it at this stage.  I know this is a small down at the moment and I just need to keep looking forward, especially looking forward to the hike.  As we get closer I know I will be so excited that I'll come good.  

If anyone else has the winter blues, chin up, have a chat to someone or jump onto the Beyond Blue website for assistance.  

As for me, I need to get outside and get some fresh air.  Sounds like a training hike is in order, anyone interested?

As a final note...  I want to send out my congratulations to my cousin Teresa Belanger for completing her Alaskan marathon last week.  So proud of you Terry.  Teresa raise funds for Cancer research which  is a very close topic for all Belangers.  Secondly, a big shout out to my good mate Troy Staples who last weekend also completed his Cancer fundraising even in Canada "Ride to Conquer Cancer".  Epic ride mate!

Stretching for Hikers

Stretching and hiking

While some of us are good at stretching at the gym or before and after a run, we often forget to stretch before hiking, climbing, or just as part of the daily routine. It’s important to maintain a stretching program year round in order to remain supple and agile due to conditions you encounter outdoors like stepping on and over logs, uneven and steep ground, rocks, river crossings, boulders, and twisting and reaching in unnatural positions to find holds.

Stretching before, after and even throughout the day on occasions when you start to feel leg weary are good ways of helping you get through a days hike and also to reduce soreness that may incur.

Try these stretches designed for hikers, backpackers, and mountaineers at home and at the trailhead keeping the following tips in mind:

• Hold each stretch for a minimum of 20-30 seconds, doing 2-3 reps on each side. If a stretch feels
tighter in specific areas, it is beneficial to stretch those muscles 2-3 times per day.

• Stretch to the point that you feel a good stretch, not pain.

• Make sure that your core muscles are kept tight to help maintain good posture: this ensures that you
are targeting the intended muscle.

• Don’t bounce with the stretch, just hold.

Avoid:

• Not stretching both sides of the body.

• Not keeping other joints straight. (example bending your knee for a Hamstring stretch)

• Not keeping hips and feet pointing forward (on a Hamstring stretch)

• Arching the back because the stomach muscles are not tight (example: Hip Flexor stretch)

There is still conflicting advice whether stretching reduces the risk of injury. One thing for sure is that if you have a greater range of movement then you’ll perform exercises more efficiently and effectively and if you find yourself in awkward positions hiking or climbing then you’ll want suppleness and agility on your side.

Stretching is one piece of the jigsaw in terms of the reduction of muscle soreness and general fatigue. Hydration, nutrition and adequate sleep all play a vital roll and without nailing all four factors then it becomes hard to give yourself the best opportunity to smash through the hills of the next days hike.

Below is a series of stretches that can be easily performed anywhere and anytime.

Gastroncnemius:

With back leg straight, move hips forward until stretch is felt.

Soleus:
Keep back leg slightly bent, with heel on floor, lean into wall until stretch is felt in calf. Use a car, tree, or truck at trailhead.

Hamstring:
Place a foot on stool, log, or car bumper, slowly lean forward and keep your back straight, until stretch is felt in back of thigh.

Piriformis:
Cross legs, with one on top of the others knee, Gently pull other knee toward chest until stretch is felt in buttock/hip of top leg.

Hip Flexor:
Kneeling on one knee, slowly push your pelvis down while slightly arching back until stretch is felt on front of hip.

Thigh:

This is perhaps the most common stretch, the thigh stretch. Where you pull the foot back towards the bum and get a pull at the front of the leg.

Regular stretching will certainly aid any tired and aching muscles and make the whole experience more enjoyable.

Marcus Bourne

M-Power Personal Fitness

Fire Track - Mount Corhanwarrabul

Every couple weekends we will be heading out to the Dandenong Mountains for some intense training.  Although we will not be racing or trying to achieve any great time when Tim Marsden & I are on the Australian Alps Walking Track, it is good to know that our bodies will be ready to dig in for some big efforts on parts of the hike.

As part of the preparation we will be racing up this 1 km track which is about 500 meter direct assent from start to finish.  It burns the legs and puts pressure on the lower back so I know I am shocking the muscles into action.  I expect that doing these intense training sessions now will mean I will be able to enjoy the journey from Walhalla to Canberra instead of puffing and panting all the way there.

Oh yeah, we taped this weekends training.  A little fun.

This was our second session and we had much better results this time around.  Cut 4 minutes off our first effort.

If anyone would like to join us at 7am Saturday mornings please either add a comment on the blog comment page below or reply on Facebook.  We will keep you updated on when we will be heading out next.

Big shout out to Steve Walsh for putting the video together.

Keeping in mind that the original inspiration for the end to end hike of the Australian Alps Walking Track is to raise awareness for "Beyond Blue" the national depression initiative, we all wore the blue wrist bands that Beyond blue has sent to oz4adventure as an unofficial sponsor.  As I may injure myself on the hike I am not able to receive full sponsorship from them.

Beyond Blue is a wonderful resource for anyone who suffers or knows someone who suffers from depression and/or anxiety.  Depression and/or anxiety will effect us all through out our lives in one way or another, whether it be our own mental health or the mental health of someone we know.  What I have found since speaking to people about the Hike & Beyond Blue is that it effects people around me who I would not have know had struggles if I had not been discussing depression with them.  I'd like to thank everyone from Sunday who showed their support by wearing the "Blue" wristbands.

Take the time this week to ask someone how they are going, take the time to look out for each other and lets take some time in the outdoors.  Fresh air and physical exercise can really stimulate your mind and help fight the anxious or depressing feelings that may be holding you back from happiness.

Anyone who is able or interested in making a donation to Beyond Blue can do so at their website

https://www.givenow.com.au/beyondblue